Pro: May protect your heart

When 36 people with high cholesterol following a diet of mostly fruits, vegetables, whole grains and legumes ate 4 to 5.5
ounces of lean beef a day, they lowered their “bad” LDL cholesterol by about 10 percent, writes researcher Michael
Roussell, Ph.D., in the January 2012 American Journal of Clinical Nutrition. What’s more, the fat content—called
triglycerides—inside their HDL particles decreased, which may help HDL particles to better scavenge excess cholesterol
and carry it out of the bloodstream. Roussell attributes his findings to beef’s unique fat profile. Beef contains two
fats—stearic acid, a saturated fat, and oleic acid, a monounsaturated fat (found in olive oil)—that have been shown to
help improve cholesterol levels. However, beef also contains other kinds of saturated fat—like palmitic acid and myristic
acid—that raise cholesterol.

Con: May increase mortality

A March 2012 study from Harvard found that eating one serving (3 oz.) per day of red meat is associated with a 13 percent
higher risk of death. Eat one serving of processed red meat daily (like 2 slices of bacon or one hot dog) and that risk
jumps to 20 percent. Researchers think that could possibly be due to red meat’s saturated fat and cholesterol content as
well as the sodium and nitrates in processed varieties. (The authors point out that they didn’t differentiate between
lean and fatty cuts, so it’s unknown whether lean meat possesses less risk.)

Pro: May lift your mood

In a new Australian study, women who reported eating 1 to 2 ounces of beef or lamb a day were half as likely to have
major depression or anxiety disorder compared to those who ate less than 1 ounce daily. That may be because beef and lamb
in Australia are typically grass-fed, “which means their meat is higher in omega-3 fatty acids, which appear to be
protective against anxiety and depression,” says lead author Felice Jacka, Ph.D., of Deakin University’s School of
Medicine.

Con: May increase cancer risk

Because grilling meat doesn’t require added fat to cook, it’s a waistline-friendly cooking method. The bad news? As the
drippings melt off and hit the fire below, compounds called heterocyclic amines (HCAs) are created and drift back up into
the meat. Research has linked HCAs to cancer, says Roussell. Try adding dried rosemary to your favorite marinade before
grilling, which one study in The Journal of Food Science found reduced the formation of HCAs by 60 percent. And
avoid eating the crispy, charred bits.

The Bottom Line

Two 3- to 4-ounce portions of red meat per week is considered healthy, says Roussell. To keep calories and saturated fat
in check, buy lean cuts, such as flank steak, New York strip and tenderloin, and trim off excess fat.